Time Trial W4.4 - Over Under
Over Unders: These are our go-to Training Session for raising threshold. They work like this: You perform a 2 minute sustained power interval ‘Over’ threshold followed by 2 minutes ‘Under’ threshold; alternating ‘Over and ‘Under’ for 10 minutes. The 2 minutes ‘Over’ will produce significant cardiovascular strain with a gradual rise in lactate. Then the next 2 minute ‘Under’ is performed somewhere around race pace. What we found over many years working with all types of professional riders is that by making the ‘Under’ progressively harder (each week) we achieved better results. The overarching aim of including VO2 intensity via Over Unders is to build peripheral adaptations; in particular lactate tolerance and lactate clearance (VLamax). There is also a significant cardiovascular strain VO2max) that comes with doing Over Unders.
VO2max or VLamax? This training session will help build your VO2max and VLamax.
- Author: JeremyAntunes
- Sport: bike
- Duration: 60 min
- Dominant zone: VO2Max
- Intensity: 0.81
- Created: 2020-12-01T15:47:20.461Z
- Updated: 2026-04-22T10:44:50.071Z
Structure
- Active 5 min @ 45% (45w)
- Active 10 min @ 65% (65w)
- 2X
- Active 2 min @ 106% (106w)
- Active 2 min @ 90% (90w)
- Active 2 min @ 106% (106w)
- Active 10 min @ 65% (65w)
- 2X
- Active 2 min @ 106% (106w)
- Active 2 min @ 90% (90w)
- Active 2 min @ 106% (106w)
- Active 10 min @ 65% (65w)
- Active 5 min @ 45% (45w)